Ultimate 33-Minute Bodyweight Absolution: Total Core Transformation - ABSOLUTION 2024 DAY 5

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your body weight Absolution workout. So in this workout we are going to get everything working for strength, cardio and mobility, all with no equipment and all with an extra focus on the core. We'll start back to basics, then we'll take it to an absolution round. And of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's go ahead and start by marching, moving your body. We're going to keep this warm up pretty short. We're not working with any equipment today. We just want to get moving in the movement patterns that we're going to be working in. We want to get our core temperature up, we want to get the blood flowing and we want to get that energy up. Right? So arms a little bit bigger right through here and take them back to here. So absolution body weight absolution. Let's take it one at a time, one arm to the back. As we talked about, we are going to get it done with no equipment. We will have three quick circuits that have three quick exercises, two rounds. Your first round is your back to basics. 40 seconds of work, followed by 20 seconds of rest. You will have a lower and upper and then a core. And then round two, same exercises, but we add a little bit more core. So that may be adding a little balance, a little knee, a little bit extra. You are always welcome to just keep the back to basics. Something I will remind you throughout this workout is to be where you are today. To work to your level. Work in a way that is good for you. This is your workout. You do you. If you showed up today, you are successful. Let's take it up and then hinge it down. So nice big wide stretch. Hinge it down. Up through here. Stretching out through the back of the legs. Let's go straight up to that eye and hinge. I and hinge. Really drive those hips to the back on the hinge and then big reach up. One more. Let's take it to that T. Right straight out. Open up the chest. Just go. The range of motion and mobility that is good for you, but big chest opener right through here. Let's squat it down right here. Nice deep squat. I just want you to go side to side. Just lift up those hips. Go as low as is comfortable for you. You need to be up top. You can otherwise get low. Even taking those hands down right through here. Plant those feet. Little lift of Your heels right through here. And then let's step one foot back. If this is good for you, take it back to here. Walk that front foot out a bit. Drop that back knee. It's a little stretch forward. And then reach up, lifting the knee, reach up, stretch all the way through here. If that's not right for you, you just keep it up top and step back into that lunge. Let's take it up to here. Same thing. Other side. I want you to step the other foot back. Take it here. Big reach up, walk that foot out, drop that knee down a little bit, little stretch, and then if you can, walk it back to that plank. If you need to be on the knees, that's okay, too. Or stay up top a little forward and back. Get that core working. Little drop of the hips, little rotation, right? Already feeling that core. And then walk those hands back all the way up. All right, seven, reach across. So here we go, team. We got three rounds, three circuits, two sets of each. Back to basics. And then, of course, we got your absolution round. So we're gonna keep it pretty simple. Nothing fancy, but again, your workout. You do you be where you are today. Cross it right through here. All right, again, 40 seconds of work, 20 seconds of rest. That is all of your intervals today. We'll get a quick little break in between your circuits just to grab a sip of water, but we're gonna keep it moving, get you in, get you out. All right, team, so your first round, you're gonna step it back into that lunge position. I want your hands going here, so it's lower, but we're gonna get a little upper. So you're gonna cross over to the curtsy, pull it in for a fly cross to the regular. Open it out. So arms are going here, legs are crossing to curtsy. Let's take it right here. Curtsy and fly. Out and in. So what I want you to think about is this strong tap over. You are coming out of it, but you're going to keep that leg back with arms. I want you to squeeze out, squeeze in so it's not just moving through your arms here. You're really intentionally squeezing the elbows in, squeezing the elbows back. I know you're feeling it in that front leg. Me, too. Squeeze. We got 10 seconds. Out. In and in. Cross and here. Three, two, one. All right, we're doing the same thing. Other side, but we're going to take it with a little push. Up and down. Instead of in and out. Up and down. Are you with me? Step back so we're going down and up. We're still staying low. Here we go. Take it down, take it up, take it down. Think of the press and the pull. So I like to call this push and pull low with the legs. If that is too low, you just keep it high. Cross it over, tap it back, cross it up. And here. Right. Keep it going. Stay low. Already feeling everything right? Me too. Don't think too hard on this upper body. You can always just do the legs if that is better for you. It's more to just get that upper body moving in our body weight workouts. 3, 2, 1. All right, team, take it down. Either on your knees or your toes. We've got that plank press, right? So we're going down, down, up, up, then switch to left, right, left, right. You can be on knees here, knees here, or toes, but zip up that core and let's do it. Down, down, up, up. You do not have to be fast with this. In fact, what I don't want is for you to be going so fast that your hips and your core are all over the place. I want everything pulled in. So a little tuck of the pelvis, zip it, and you're trying to stay square to the mat with your shoulders and your hips. You are going to have a little movement as you go here to here. Again, modification. Be on the knees wherever it's better for you. Left, right, left, right, left, right, left. 10 seconds. All the way through that upper body. Push right and core. So core is already working. This is already absolution. And stretch it back. Yes, team. All right, on to your back. This is going to be your hollow hold. If you need, you can take it to a little bent or here. Otherwise, I want you to extend those legs out. Wrap that core in. Our goal is to hold here nice and tight. I'm going to give you some cues as we go. Tilt the pelvis, zip it up. Here we go. If you can be. You're all the way here. Arms are nice and tight. Legs are nice and tight. If I were to push on my legs or push on my arms, they wouldn't move. And then everything is wrapped here again. You can adjust it. You can bring it in a little bit. You can just keep that upper body down. You could do little taps. Especially if you're my pre or post crowd, I want you to be here, but if you're able, you're here. Remember, hip bones are drawing together with magnets. Little tack of that rib cage down. Zip everything up again. Tight legs, tight arms. I know it's hard, but we are almost there. For three, for two, for one, and relax. All right, team, we are back up to the top. We're gonna go back to that cross curtsy, but we're gonna add a knee in. Knee in, Knee in if you can. If you want to just keep it with the lunge, that's okay too, but little knee for absolution round. Here we go. Cross knee just like this here. This actually makes more sense. Right? Knee in as you come in. Everything wraps in and contracts. So low. Contract. Regular curtsy here to here. Yes, you can keep it going. Good Burn and relax. Sorry, I had this. Go a little bit over, but you know what we were doing, right? All right, team, same thing. Other side. Rip it up. But we're push up and down here. Actually, let's just keep it here. Do the same thing on the other side. Don't worry about that. Push and pull. We're still getting shoulders. Breathe down in. Remember, you can just tap it back. You can do it without the knee, without the upper. You do you. It's your workout. But keep that core working and those legs burning. Right. Curtsy knee, regular knee. Slow and controlled. You do not have to go fast. We got five, four, three, two, one. Boom. All right, team, so we're going back to that plank press. We already got a lot of core working. If you want, we're gonna take one leg up. So one leg will be up, down, down, up, up, and then you switch. It's challenging, so only try it if you want to. Here we go. So start with your regular down, down, up, up, down, down, up, up. If you want that challenge, lift one leg, then down, down, up, up. Burn right. Down, down, up, up. You could also do the one leg from the knees if you want to try that. Right through here. Down, down, up, up. So all through that upper body, we already got core working hard. We add that leg, we take away one point of stability. Even harder. Stay here with me for 10 seconds. Burn. 5, 4, 3, 2, 1. Down on your back. Team, we're back to that hollow hold. Absolution round. You can hold it, or we're gonna go. Little scissors, over and under. I want really nice and tight wherever you're doing it. Tilt the pelvis in, wrap it up, lift it up. Start with that hold, and then you can start crossing with the arms. Over and under, and then crossing with the legs. Either way, I want you to think about everything stays pulled in in the center. If you need to drop those shoulders, go for it. Pull those inner Thighs together as you lift up on that core. If you can take them lower, take them lower. If you feel like you're losing your form, take them a little higher. So tighten out in those legs, in those arms. As you can tell, we're getting lower and upper working as well. Hollow hawk scissors. Hollow rock. Three, two, one. Everybody grab a sip of water. Two more circuits to go. That may be the hardest one. I try to front load it a little bit for you just so we get that out of the way. All right, team, so catch your breath. We're jumping right in. Watch me here. We're taking it to a single leg deadlift. So you have a few options. You can just do the kickstand hinge, bring it up, or you can lift one leg up. Now, no weight, so I really want you to focus on getting low with it. Again, we're already incorporating operating core with that balance, but hang out with me here. Zip everything up. Hinge either one leg or with that kickstand, but get low, push into the back of the leg. Are we ready? Zip up the core. Here we go. And breathe right through here. Again. If you need to kickstand, but the kickstand is just enough balance, you're not pushing into it. You just got that toe there to give you a little bit of balance while that front leg does the work, it's not a lunge. Your muscle memory might want to do a lunge because that's what we're used to. That's what we just did. It's a hinge. If you want to have the wall or a chair close by just for a little extra security, more for your brain. Totally fine. Take it here. We got five, four, three, two, and one little stretch. All right, get set up. Let's do the same thing. Other side. Either kickstand or regular. Wrap it up. Here we go. Take it down. And here. Remember, it's a hinge. Slight bend in both knees. So what is not is locking out with either soft bend, kickstand stand if you want. That works too, but have that front leg doing the work. And breathe. Yes, team, wrap that core. Keep it going. Yes. Drive through that heel. 5, 4, 3, 2, 1. All the way down, team. So if you need to modify from here, we're just going to do a bird dog. Opposite arm from the knees, opposite leg if you can. We are going to our breaststroke swimming. So big arms and legs around while you stay lifted. So zip up in the core, arms and legs up. Here we go. Circle them around to the back. Heels together. Thumbs together, reach forward, circle it around. Shoot them forward. Circle, squeeze. You're trying to have that chest lifted and the legs lifted the entire time if that works for you. Otherwise, bring them down in between. Lift. Bring them down in between if you want. Or stay up right here. Heels big circle, tight all the way through your back. Yes, it's upper, but we're getting lower in core. 2, 5, 4, 3, 2, 1. Yes. All right, team, so hang out here. What is next? Plank singles. So we're here. You're gonna start here. Lift up with the core to the knees, then all the way up, then down and down. The key is not to push through the elbows or the toes, toes, but to use the core. So starting here. Here we go. Lift up with your core. Lift the knees off the ground with the core nice and tight. Hold for a couple seconds. Slowly lower down at the core and lower down. Feel the difference? You're not pushing through the elbows or the toes. Imagine there's a string on your belly button. If you're modifying, I want you to be on the elbows, just tapping back. Right, tapping back right through here. But plank singles, lift and lift. I know it's hard to get your brain out of the mode of just using your momentum or using your glutes or your hip flexors or pushing through to bring everything up. But really think about your core doing the work. Relax. Yes. That was it, team. All right, back up to the top. All right, watch me here. I'm going to give you a couple extra seconds. You can tap it out because I want you to watch this. You can keep that single leg deadlift or that kickstand deadlift if you want. You can do it to a single leg pop back or what we might call a single leg burpee. Watch me here. Here. Pop it back. Core engage. Pop it in, bring it up. An in between option with that is to go down with one leg, then drop it, pop it back, pop it in, and then come up. So you can have your deadlift with one leg still getting it working, but you can have your plank with two. Makes sense. Don't worry if it doesn't. You do you. If you want to just keep it with that single leg or kickstand deadlift, that is getting core as well. So absolution round. Add the pop back if you want or keep it single leg deadlift. Here we go. So hinge it if you want. Pop it back, pop it in slowly. Drive it up. I want you to come up nice and slow. You can also do kickstand walk it back, Bring that foot in and come up. What I really want you to think about is that leg as you come up. Front leg doing the work. Core is working no matter how you do it. So if you want to just keep it here to here. That works too. Here. Ah. 10 seconds. All that balance and up. Let's get one more here. Yes, team, stretch it out. Let's do the same thing on the other side. I know, I know. I feel it too. Think about that core one. One side might be a little tougher for you. I know. For me, it's going to be that left leg. So again, you can pop back with two feet. You can keep the single leg. Deadlift, whatever you want for you, but let's do it. 40 seconds here. Pop it back, pop it in, drive it up. Lots of core either way. Hand up. Yes. You can breathe, drive it up. Or just your kickstand. You can walk it back with both. Walk it in, come up out of it. That works too. Take it slow. It's a challenging move. Team, can you get one more? Drive it up, stretch it out. All right, team, so again, just for fun, let's try something different. Watch me here with your swimming. You're gonna swim two times from here, then you're gonna roll. You're gonna swim two times from here. Roll it back over. If you don't want to do that, just pick one. If you're modifying, just keep it with your bird dog. All right, makes sense. So swim and roll. Breaststroke on your tummy, backstroke on your back. Try it. If it doesn't work for you, just pick one. But let's get it done. Three, two, one. Breaststroke for two. Roll it over. Backstroke for two or four, whatever it is, roll it over breaststroke. Lots of core control in that roll, which is why we love it, right? Because you really have to stabilize to go here. Yes, I know. Team, if you're just feeling too silly or too uncoordinated, don't worry. We all feel uncoordinated on this. You just pick one, that is totally fine. But listen, everybody feels stupid. Everybody feels silly. Everybody feels uncoordinated. Last one. But you did it, and I'm so proud of you. All right, team, so back to those plank singles. What I want to add to that is a little pike. So if you're here with the bird dog, I want you to add a little extra lift at the top. If you can lift, lift, and then little pike slowly down. I'll give you the option to add a knee too. But join me here Here we go. Start with that plank. Single lift. Lift if you want. Little pike again, not pushing through the elbows or toes. Slowly lower down, lower down, lower down. Your core is doing all the work. Arms and legs are stabilizing, but they're not pushing. I want you to really think about lifting and lowering from the center. Feel how that feels. If you want, when you come up to the top pike, you can add a little knee coming in each side. Totally optional. Slowly down. Slow down. Slowly down. Take it up, take it up, Pike. Finish it out. Three, two, one. And relax. You did it, team. We got one last round. Let's get it done. Quick sip of water, right? All right, team, you got this. Ah. Tap it out. We are going into our last round. Three quick moves. We're gonna get plie. We're just gonna squat and pulse, all right? I would love to have your arms out if you want to do a little pulse back. You can if you want to. Just keep it lower. You're here. We're just pulsing. When we add on, we'll add a pulse and a side knee for core. Then we are getting a little. Little tricep pulse down on the mat. Elbows are here. It's almost like a little cobra pulse. I'll talk you through it once we're there, and then we're gonna get some side planks. But let's start with that plie pulse. I know sounds like a lot of pulses. Set it up, zip it up. Here we go. So start with just your lower pulse. I want you to think about pulsing down, squeezing up, pulsing down, squeezing up. If you want to have those arms out nice and tight to keep that upper body working. If you want to pulse it back, push those pinkies to the back and squeeze in your back muscles. Right? I know. Burn. Try to stay low with it. If you need to come up more, full range of motion, you can. That's what we're going to do in our second round. But why not pulse here? Not just arms here, but tight reach back. You're so close. We got five, four, three, two, one. Burn. Right? All right, team, so your tricep pulses here. You can either can be on your knees slowly lowering here to here, or you can be here slowly pushing up right through here. All right, you got it. Let's do it. 3, 2, 1. So little pulse, I want you to think about putting pushing up through the triceps. Now, you can be here if this feels a little better. But I do want you to try to get the elbows off the ground. So whatever it is for you. Point those elbows to the back. Not here, we're here. Push, push. If you're on your knees, just lower down. Push and push right back of the arms. I know a lot of upper push, which is why, while we had all those pulls with our swimming and with our standing. So up to you either way, getting the elbows off the ground. Pulse. 3, 2, 1. Quite the burn. Right turn on your side. We got 20 seconds each side with this side plank, let's get it done. We're gonna move through it quickly, but we're gonna lift up. 20 seconds on the knees or the toes, whatever is good for you. Here we go. Hold it up so you're here. If you're feeling that shoulder too much, drop that knee or turn that thumb one way or the other might help your shoulder a bit. Hips are in alignment. Shoulders are in alignment. Your feet can be crossed or stacked, but we're trying not to let that hip drop. Really lift up through the center. 3, 2, 1. Swing those legs around to that other side. Let's get it done right here. Zip it up in three, two, one. Hold it here. Take it up. And again. This hand can be here, but we don't want to lean into it. We want shoulders stacked, hips stacked. Lift up through the lower. Keep breathing. It's our last round. You get 5, 4, 3, 2, and 1. Let's push your entire body, core and upper and lower, all in this last round. Watch me. First we got plie, Three, two, one. Side knee. Three, two, one, side knee. We can go arms out here and pull up to you, but 40 seconds, pulse for three. Pull it up strong. Four, abs and arms. Here we go. Three, two, one. Three, two, one. Pulse those pinkies to the back. Do you feel a little extra tries when you do that? I know I do. Burn arms and legs. 3, 2, 1. 3, 2, 1. Ha. Yes, team, let's do it. So close. I know I'm feeling 2, 3, 2, 1. All right, team, with that little tricep pulse, we're gonna add popping up to a plank. So if you are on your knees, you're gonna pulse for three. Pop up, bear plank. If you're here, you're gonna pulse for three. Pop up plankton into here, okay? So zip up that core. Go ahead and bring it in again. Hands can be a little out in front or close, whatever feels good to you. But make sure you're using your arms and not your back to push in those tries. In 3, 2, 1. Pulse it up. 3, 2, 1, and then all the way up on that plank. Slowly down right here. So you may find you feel a little better here. I think hands are better here. All the way up. So you can come up from the knees. You don't have to come up from the toes. And then if you're on your knees. Three, two, pulse. And here again. Use your core to lift. Not pushing through the toes or lifting up with your back. Use your core. Here we go. Three, two. Elbows in. All the way up. Triceps. Three, two, one. And relax. All right, team, side plank. We're gonna do that side plank rotation, so let's take it here. Here, little dip if you can. Back to center here. Little dip if you can. If that's not right for you, you can just split your time or take it from the knees. Knees. Rotate knees and rotate. You, do you. Let's finish it out. Find that strong plank position. Here we go. Rotate. Dip up. Back to center. Slow and controlled. Stay lifted. Core is tired. So what is happening in the center with your pelvis? Are they still? Are your pelvic muscles lifting? Are your pelvic butter bones, your hips and your ribs stacked? They should be. They can be. Tuck that pelvis in. Back to center. Here we go. Yes. So close. And here. One more. Boom. And relax. Yes, team. Quick sip of water. Whoo. All right, team, listen. I know we gotta get on a bonus move, and we can. Here's what I want for you. Let's take it to a little modified version of a burpee. We're gonna go transverse lunge. Transverse lunge. We're gonna pop it back there. Run it. Pop it up. And here. Transverse lunge. Watch me again. Transverse lunge. Pop it back there. Cross, cross, and up all the way up. So it's not a full plank. It's just a little mini cross, bear plank climber. Transverse. Let's do it. We're not going all the way down for our upper. We're going to keep that upper body good. We're. We're gonna finish this out, then we will cool it down. Your upper body is still supporting, but it's worked super hard, so let's get this done. Transverse. Transverse. If you don't feel like going all the way down, you just do. Standing climber. Get ready, get set. Bonus move. We got 60 seconds, so let's chill. Let's do it in three. In two, in one. Here we go. Transverse. Step back. Transverse. Step back. Pop it back. Bear. Four, three, two, one. Pop it up. Transverse. Transverse. If the transverse doesn't feel good to you, take a side lunge. 4, 3, 2. Oops. This would be your other option. Side. Pop it back. Cross, cross, whatever you got. If that's four singles or four doubles, take it back. Yes. Take, team. Take it back. Halfway there. Four, three, two. If you want to take it to a regular climber, you can do that too. Up to you. I know I made it seem like this is not a full, but you're still feeling your core, right? Transverse. Take it here. Transverse if you want. Four, three, two. One more. Let's finish it out. Strong, strong. Take it back. 4, 3, 2. And stretch. Join me down in that child's pose. Yes, team. You did. I know, I know. I felt it too. We had to end on a high note. Wanted to get a little bit of that. That transverse plane and that side lunge since we hadn't done that movement. Take one arm under your child's pose and stretch it here. If you want to be a little higher, you can. I need to be on this shoulder because I'm still healing. Get my stitches out, and then we'll switch our sides. My legs are on fire. Hopefully yours are too, in a good way. Hopefully that core is feeling it, if you haven't already. If you're not following my absolution challenge, get on it. You can jump in. You can start from the beginning. Let's take it back on to your feet. I want you to get a little pedal through those hamstrings, head and neck. Relax and slowly roll it up. Feeling good. Stretch those arms forward. Of course. Make sure you check out all the links in the description. Make sure that you're signed up on my email list so you get your free weekly and monthly workout calendars. Make sure you join us in the Bodyfit athletic Club if you can now on the Bodyfit by Amy app, we would love to see you there. That's where you get all that extra support. That's where you get to connect with me and our Body Fit dietitian. Weekly live streams, Q and A's, the method, nutrition plan, recipes, and so much more. Let's get a little hamstring stretch here. And of course, don't forget to also subscribe to my YouTube channel. Like this video. Leave me a comment. All the things. Please spread the word. Share the videos. To tell people to come join us in the Body Fit community. Tell them it is all about showing up and moving our bodies. That is what we are about. That is it. That is the goal. Being consistent. We want to be specific. We want to work hard. And I'M always going to try to challenge you and push you to your fullest potential, but at the end of the day, it's about showing up and moving. That is what we are about here at Body Fit by Amy. So thank you so much for being here. Make sure you get some more stretching on your own. We're keeping it short so we can get you in and get you out. Let's get one big, deep breath in. And out. You did it. That was your body weight Absolution workout. Great job, everybody.